28.11 Keskiviikko

8 min Emom 1) 15 KB Swing 2) 5-10 Pull up 4 Min Rest 8 min Emom 1) 6-8 Burpee Box Jump Over 2) 6-8 T2B 4 Min Rest 8 Min Emom 1) 30-50 DU 2) 6-8 HsPu          

TEST WEEK! Squat Test 1 RM Front Squat and 1 RM Back Squat 1+1 @80% FS max 1+1 @85% 1+1 @90% 1 @95% 1 @100-105% Back Squat After Front Squat Fails WOD 3 Rounds 20 Bar Over Burpee 15 Deadlift 10 Hang Squat Clean 5 STOH *Rest 1 min After 1 Round 2 min After…

Parin kanssa 40 min window 20 rounds For Time (1 Vuorotellen) 5 Bar Facing Burpees 3 C2B / Pull Up 1 Deadlift @160/120 (85%) 20 Rounds For Time (1 Vuorotellen) 5 Wallball (12/9kg) 3 Hspu 1 Power Clean @100/65 *Loppuaika max rep STOH @70/45 C2B scale — > Pullup scale –> Jumping C2B scale –>…

For Time 1200 m Run ————————————————- 26 Rounds (1 vuorotellen) 13 each 3 HSPU 5 Hang Power Clean @60/40 10 (5+5) Front Rack Lunge ———————————————- 1200 m run Juoksu yhdessä 40 Min Timecap Juoksu = 3 kierrosta reittiä

You Go I Go 42 – 30 – 18 Fatbar Deadlift @88/68 Hspu *Skaalaa Hr Push Up 42 – 30 – 18 SandBag Over Shoulder @50/35 Burpee Over Sandbag 42 – 30 – 18 Dual Kb Thruster @2×20 / 2×12 Pull Up / Ring Row 35 Min Cap

Back Squat 5 rep @65% 3 rep @75% MAX reps @85% -rest 2min välissä Romanian Deadlift 2 x 10 rep (tanko ei saa osua toistojen välissä maahan – – – > koko ajan jännitys) 1 min rest 12 Min Emom 4 – 6 Thruster + 6 Bar Over Burpee 6-8 Hang Power Clean + 4…